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Pastry vs. Fennel — In-Depth Nutrition Comparison

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The main differences between pastry and fennel

  • Pastry is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese, yet fennel is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for saturated fat for pastry is 48% higher.
  • Pastry contains 40 times more vitamin B1 than fennel. Pastry contains 0.398mg of vitamin B1, while fennel contains 0.01mg.
  • Fennel contains less saturated fat.
  • Fennel has a lower glycemic index than pastry.

Food types used in this article are Puff pastry, frozen, ready-to-bake and Fennel, bulb, raw.

Infographic

Pastry vs Fennel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pastry
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Fennel
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more IronIron +250.7%
Contains more CopperCopper +72.7%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +155.5%
Contains more SeleniumSelenium +3357.1%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +578.7%
Contains less SodiumSodium -79.1%
~equal in Magnesium ~17mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pastry
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Fennel
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +3880%
Contains more Vitamin B2Vitamin B2 +784.4%
Contains more Vitamin B3Vitamin B3 +551.3%
Contains more FolateFolate +188.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +123.8%
Contains more Vitamin KVitamin K +290.1%
Contains more CholineCholine +106.3%
~equal in Vitamin E ~0.58mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +488.7%
Contains more FatsFats +18950%
Contains more CarbsCarbs +517.8%
Contains more WaterWater +961.3%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +31660.3%
Contains more Poly. FatPolyunsaturated fat +2795.9%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry Fennel
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pastry Fennel DV% diff.
Fats 38.1g 0.2g 58%
Monounsaturated fat 21.597g 0.068g 54%
Selenium 24.2µg 0.7µg 43%
Saturated fat 9.643g 0.09g 43%
Vitamin K 16.1µg 62.8µg 39%
Vitamin B1 0.398mg 0.01mg 32%
Polyunsaturated fat 4.894g 0.169g 32%
Calories 551kcal 31kcal 26%
Iron 2.56mg 0.73mg 23%
Vitamin B3 4.168mg 0.64mg 22%
Vitamin B2 0.283mg 0.032mg 19%
Vitamin C 0mg 12mg 13%
Carbs 45.1g 7.3g 13%
Folate 78µg 27µg 13%
Manganese 0.488mg 0.191mg 13%
Protein 7.3g 1.24g 12%
Potassium 61mg 414mg 10%
Sodium 249mg 52mg 9%
Fiber 1.5g 3.1g 6%
Copper 0.114mg 0.066mg 5%
Vitamin A 0µg 48µg 5%
Vitamin B5 0mg 0.232mg 5%
Calcium 10mg 49mg 4%
Zinc 0.53mg 0.2mg 3%
Vitamin B6 0.021mg 0.047mg 2%
Choline 6.4mg 13.2mg 1%
Phosphorus 60mg 50mg 1%
Net carbs 43.6g 4.2g N/A
Magnesium 16mg 17mg 0%
Sugar 0.74g 3.93g N/A
Vitamin E 0.54mg 0.58mg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Pastry
23%
Fennel
Minerals Daily Need Coverage Score
42%
Pastry
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 3.19g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $0.2)
Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 9.553g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.